Fitness
Gym Progress
The weights I'm lifting right now, and my workout routine.
Last updated: 3 Jan 2026
My Workout Split
I follow a workout split which allows me to go to gym just 4 times a week and hit all the muscles twice by focusing on intensity over volume.
Btw the split is inspired by Will Tennyson
Chest Back Biceps 1
6 exercises
| Exercise | Weight | Reps |
|---|---|---|
| Incline Dumbell Press | 25kg | 12 |
| 25kg | 8 | |
| Pec Deck | 35kg | 10 |
| 35kg | 8 | |
| T-bar Row | 30kg | 12 |
| 30kg | 9 | |
| Lat Pulldown | 50kg | 8 |
| 45kg | 9 | |
| Incline Dumbell Curls | 10kg | 8 |
| 10kg | 7 | |
| Preacher Hammer Curls | 7.5kg | 11 |
| 7.5kg | 10 |
Legs Shoulder Triceps 1
6 exercises
| Exercise | Weight | Reps |
|---|---|---|
| Barbell Back Squats | 80kg | 7 |
| 80kg | 6 | |
| Bulgrian Split Squats | 10kg | 9 |
| 10kg | 7 | |
| Dumbell Skullcrushers | 12.5kg | 6 |
| 10kg | 10 | |
| Tricep Pushdown | 40kg | 8 |
| 35kg | 11 | |
| Cable Lateral Raises | 10kg | 11 |
| 5kg | 15 | |
| 5kg | 13 | |
| Dumbell Shoulder Press | 20kg | 8 |
Chest Back Biceps 2
6 exercises
| Exercise | Weight | Reps |
|---|---|---|
| Incline Bench Press | 65kg | 7 |
| 60kg | 7 | |
| Cable Flies | 15kg | 11 |
| 15kg | 10 | |
| Wide Grip Cable Rows | 45kg | 12 |
| 45kg | 9 | |
| Iliac Pulls | 35kg | 9 |
| 30kg | 12 | |
| Preacher Ez-bar Curls | 20kg | 13 |
| 20kg | 11 | |
| Baysian Curls | 10kg | 7 |
| 5kg | 15 | |
| 5kg | 13 |
Legs Shoulder Triceps 2
6 exercises
| Exercise | Weight | Reps |
|---|---|---|
| Romanian Deadlift | 80kg | 7 |
| 70kg | 10 | |
| Leg Extensions | 60kg | 21 |
| 60kg | 18 | |
| Single Arm Triceps Pushdown | 15kg | 11 |
| 15kg | 7 | |
| 10kg | 10 | |
| Overhead Tricep Extensions | 25kg | 6 |
| 20kg | 9 | |
| Chest Supported Lateral Raises | 7.5kg | 15 |
| 7.5kg | 13 | |
| 7.5kg | 11 | |
| Machine Shoulder Press | 40kg | 12 |